Wendler Strength:

Deadlift: 3x355lbs, 3x380lbs, 3x405lbs - plus a few warmup sets
Cleans: 3x205lbs, 3x215lbs, 2x225lbs, 2x225lbs - Failed on the triple at 225. I think I was too tried from lack of good sleep over the weekend.

Metcon WOD:

3 rounds for time: 300M row, 20 wall balls (20lbs), 10 pullups
Time: 8:48

Skills/Strength: Power Snatches

1x3x120, 1x3x130, 1x3x140, 1x3x150, 1x1x160 - The weight felt easy. Could do more!!!

21-15-9
75# push press
30" box jump
ghd sit ups

Skill:
Light Overhead Squats (3x8 at 60% of max)

In 7 minutes, complete:
3 thrusters, 100#/65#
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
12...
12...
15...
15...
etc

Strength Work:
2-2-2-2-2 Overhead Squat
95-115-115-135x-135x

(Left shoulder felt weak and vulnerable).

Then:

50 Power cleans
50 T2B
50 Thrusters
50 C2B pull ups

Rx= 115#

Done with 95#, 25 pullups Rx, 25 done with blue band

Notes: Wow. This one kicked my butt. Powercleans and T2B weren't bad. The thrusters crushed me; and I need to work on my pullup kip.

1 RFT

30x Squat Jumps
15x HR Push Ups
30x Box Jumps (Used Stairs)
15x HR Push Ups
30x Split Squats (15/15)
15x HR Push Ups
30x Air Squats

7 minute AMRAP ladder of:

3 power cleans (135lb)
3 box jumps (24" open hip on box)

6 cleans
6 boxes

9 cleans
9 boxes... Till time elapses.

Did this showdown style with Wes and each of us had judges. This really helped to give maximal effort and maintain the standards.

Finished round of 15 + 35 reps of 18th round

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Rounds with rest between rounds to load up.
-The goal is to work up to max load on the 5th round. There will be no time component for this WOD.

Break up or combine the movements any way as long as the following rules are met:

NO RESTING ON THE GROUND (even to re-grip) <a href='/journal/movements/1069'>du</a>ring each round
<a href='/journal/movements/5'>Power Clean</a>s starts at the ground and finishes standing with full <a href='/journal/movements/443'>hip extension</a>
Squat <a href='/journal/movements/11'>Clean</a>s or <a href='/journal/movements/14'>DeadLift</a>ing to <a href='/journal/movements/54'>Hang Power Clean</a>s are acceptable
The squats have to go BELOW parallel
<a href='/journal/movements/2320'>Presses</a> finish with lockout overhead, <a href='/journal/movements/4'>Push Jerk</a>s are acceptable

3- 135
3- 155
3+- 175 10 reps

Using dumbbells, complete 10 rounds of:

-> 60 seconds:
12x Deadlifts
9x Front Squats
AMRAP Push Press

-> 60 seconds rest

Score is total number of push press completed.

Tough Mudder Event @ Vail Lake

11 miles with 23 obstacles

Finished Course HOORAAAH!